Standing Quick Twist with Resistance Band
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Core
Rotational
Power
Stability
Banded
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Resistance Band
Anchor Point
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Intermediate
Overview
The Standing Quick Twist with Resistance Band is a rotational power exercise that challenges the core to generate speed and resist instability. By performing quick chopping motions from a standing stance, the drill integrates balance, posture, and trunk power in a functional upright position.
Muscles Worked
PRIMARY:
Obliques
Core stabilizers
SECONDARY:
Rectus abdominis
Erector spinae
Latissimus dorsi
Quadriceps
STEP-BY-STEP INSTRUCTIONS
Anchor a resistance band at chest height.
Stand parallel to the anchor with feet shoulder-width apart, band in both hands at chest level.
Brace your core and keep hips square.
Quickly twist the band across your body in a chopping motion.
Return to starting position under control.
Continue for prescribed reps or duration, maintaining posture and balance.
Switch sides to train both directions.
Variations
Perform slowly for stability focus
Use a split stance to increase hip and balance challenge
Add pauses at end range for core endurance
Increase band resistance for added intensity
Benefits
Builds rotational power and speed
Improves trunk control in upright stance
Strengthens core stabilizers under dynamic load
Functional carryover to sport, lifting, and daily movement
COACHING CUES
Snap the band quickly, then return with control.
Keep hips square and don’t rotate lower body.
Brace your core throughout.
Stay tall, don’t collapse through your trunk.
Notes
The Standing Quick Twist with Resistance Band is a dynamic core drill that develops speed and stability in a functional stance. It’s a progression from kneeling variations and enhances rotational power for athletes and general training alike.